How long do running shoes last?

How long do running shoes last?

If you’ve ever wondered how long running shoes actually last, you’re not alone. It’s one of the most common questions runners ask, and also one of the most misunderstood. If I get 100 emails a day, 90 are probably How long do running shoes last??

Brands tend to give vague answers, and runners tend to either replace shoes way too early or hang onto them far too long.

The short answer is that running shoes don’t have an expiration date, but they do have a lifespan and that lifespan depends on more than just mileage.

There is no exact mileage that a running shoe lasts and if anyone tells you so, they don’t know what they are talking about.

FAQ: How Long Do Running Shoes Last?

Some common questions about how long do running shoes last…

How many miles do running shoes last?

Most running shoes last 300 to 500 miles, depending on the shoe type, your running style, and where you run.

How do I know when to replace my running shoes?

When the midsole feels flat, new aches appear, or the shoe feels worse than it used to, it’s time.

Do running shoes wear out by time or mileage?

Both. Mileage matters most, but shoes older than 3 to 4 years can break down even with low use.

Can beginners wear running shoes longer?

Sometimes, but beginners should still replace shoes when comfort drops, even if mileage is low.

Is it bad to run in worn-out running shoes?

Yes, especially for longer runs or workouts. Worn shoes increase impact stress and can contribute to injury. Running shoes are the only piece of running gear you truly need so it’s important to replace them when necessary.

How come I’ve gotten 1000 miles out of a pair of running shoes?

When someone brags to me about getting over 1000 miles in a running shoe, I usually tell them that their form or body mechanics allows them to basically run barefoot. There is limited to no cushion at that point and if you are running healthy it usually means you didn’t need the specialized cushion that shoe provided.

How Long Do Running Shoes Last on Average?

Most running shoes last between 300 to 500 miles.

That range but it’s not a hard rule. Some shoes feel done well before 300 miles. Others feel fine past 500. Mileage is a guideline, not a guarantee. Carbon plated shoes last a lot less and you may only get 100 miles out of your favorite carbon plated model.

If you want a checkpoint, around 400 miles is a good time to start paying attention to how the shoe feels rather than how it looks.

Why Mileage Isn’t the Only Thing That Matters

Two runners can put the same mileage on the same shoe and have completely different results.

Your Body and How You Run

Runners with a harder foot strike tend to break down midsoles faster. That doesn’t mean anything is wrong but  foam simply compresses sooner under more load. A misconception is that “bigger runners” tend wear out shoes faster and this isn’t true. It’s all about how hard you land. I’ve seen smaller high school runners land heavy and wear out shoes fast. If you land hard on your heels or push aggressively off the forefoot, your shoes are doing more work every step. I’m someone who does have an aggressive foot strike and I simply don’t get the same mileage on a lot of trainers.

Shoe Type Makes a Difference

Not all running shoes are built for the same purpose.

• Daily trainers usually last the longest. Your boring every day work horse trainer should last the longer.

• Lightweight trainers and tempo shoes tend to feel flat sooner

• Racing shoes, especially carbon plated models, are built for performance, not durability. Often you won’t get more than 100 miles on them.

If you’re using a race shoe for everyday runs, don’t expect it to last like a daily trainer.

Where You Run Matters

Smooth roads are easier on shoes than rough pavement, gravel, or broken sidewalks. Once the outsole starts going, the rest of the shoe follows quickly. The outsole isn’t the only part of the story though, you want to start looking at the midsole too.

Rotating Shoes Helps

Rotating two or more pairs of running shoes can extend their lifespan. Foam needs time to decompress and running in the same pair every day doesn’t give it that chance. Rotation doesn’t just help shoes last longer. It often helps your legs feel better too. If you’re looking for more about how having a running rotation makes you a better runner, you can check this out. 

Signs Your Running Shoes Are Worn Out

The Midsole Feels Flat

If a shoe feels harsher than it used to or suddenly less protective, the foam is likely done. If you catch yourself thinking, “These used to feel better,” that’s usually the answer. Now if you’ve increased mileage, added workouts, or done something different that could be the reason. But if nothing is new, consider it might be the shoes.

You Start Getting New Aches

If nothing else in your training has changed but you’re dealing with sore calves, knees, or feet, worn shoes could be part of it. Not every ache is shoe-related, but old shoes remove support your body has gotten used to.

The Outsole Is Smoothed Down

Flip the shoe over. Some wear is normal, but large smooth patches or uneven wear affect traction and stability. Once rubber is gone, the midsole wears faster.

The Upper No Longer Holds Your Foot

A blown-out upper doesn’t always mean the shoe is done, but if your foot feels sloppy or unsupported, that matters.

Can You Keep Running in Old Shoes?

Sometimes, yes but you are beginning to risk an injury.

Many runners downgrade shoes instead of tossing them immediately:

• Old trainers become easy-run shoes

• Then walking or gym shoes

• Then everyday casual shoes

That’s fine as long as you’re honest about what the shoe can still handle.

How Often Should Beginners Replace Running Shoes?

For beginner runners logging 10 to 20 miles per week, running shoes often last 6 to 9 months.

Beginners sometimes wear shoes longer because mileage builds slowly, but beginners are also more likely to ignore early warning signs. Pay attention to comfort, not just time or mileage.

Do More Expensive Running Shoes Last Longer?

No, in fact your carbon plated models last the least amount of miles!

Some expensive shoes use softer foams that feel great but break down faster. Some less expensive shoes use firmer foams that last longer.

Price doesn’t equal durability.

What If Running Shoes Sit Unused?

Shoes can age even if you don’t run in them. Foam breaks down over time, especially if shoes are stored in heat.

If a shoe is 3 to 4 years old, it may not perform like new even with low mileage.

How to Make Running Shoes Last Longer

• Rotate shoes if possible

• Don’t use running shoes for daily walking

• Let shoes dry fully between runs

• Avoid storing them in hot cars or garages

• Use the right shoe for the right run

You can’t save a shoe forever, but you can avoid killing it early.

Final Thoughts

There won’t be some eye opening moment that a running shoe no longer has cushion, but slowly you will start to have runs that don’t feel as good. It’s important to replace them so you can keep running healthy.

Just keep in mind, mileage ranges help, but how a shoe feels matters more. When shoes stop protecting you, replacing them isn’t indulgent. It’s basic maintenance.

Curious about how I do gear reviews? You can read about that here. Love running? You can subscribe to my weekly newsletter or read more about running shoes in my ebook.

Questions for you:

How often do you replace your running shoes?

What is the most you’ve gotten out of a running shoe?